Delicious vegan soba noodle recipe
High in plant-based protein
By: Belinda Devi Last updated: December 3, 2020
My love for Japanese culture inspired this vegan soba noodles recipe. From creative fashion, innovative technology, and awe-inspiring animations down to the most delicious food in the world. Japanese food may actually be my favorite cuisine. It’s a close battle between that and Thai food, and it’s very hard to choose.
Let me know in the comments which you prefer and why.
I find Japanese noodle dishes exceptional, especially for vegans focussed on fitness and health since most dishes use minimal oil and are low in unhealthy fats. Our vegan soba noodle recipe sets out to pleasantly fulfill the needs of your taste buds while ensuring we keep healthy vegan nutrition at the forefront of our thinking.
Are soba noodles vegan?
A question I get asked a lot by my vegan-curious friends is, “are soba noodles vegan? The short answer is Yes, so feel free to experiment to your heart’s content with soba noodles in your vegan recipes. The reason many people ask whether soba noodles are vegan is that many noodles used in Asian dishes are created with the use of eggs. Since vegans do not consume any animal products, know which noodles are ok to consume before diving straight in is important and the smart approach to take with vegan cooking.
What are soba noodles made of?
Soba noodles are made from buckwheat flour, which despite its name, is not made of wheat. Buckwheat is a seed, not a grain found predominantly in Asian countries, and you’ll be happy to know its also gluten-free. This makes soba noodles excellent for vegans and vegetarians with sensitive digestive systems of gluten intolerances.
Soba noodles nutrient profile
Nutrition per 1 cup of soba noodles:
- Calories: 113
- Macronutrients: Fat 0.1g, Carbohydrates 24.4g, Protein 5.8g
- Minerals: Iron 0.5mg – 3% DV, Magnesium 118.4mg – 28% DV, Zinc 0.1mg – 1% DV, Manganese 0.4mg – 19% DV
Are soba noodles good for weight loss?
Since soba noodles are created from buckwheat they will have all the beneficial nutrient properties that buckwheat has, and healthy weight management is one of those benefits. This occurs due to the high protein content of buckwheat since research shows a healthy dose of protein helps to leave you feeling fuller for longer, therefore, reducing craving and excess calorie intake. Buckwheat is also high in antioxidants and has been shown to provide positive benefits to overall heart health.
Nutrient focus of this vegan recipe
Protein: Protein is a necessary macronutrient needed for multiple cellular processes as well as muscle repair and recovery – In this recipe, plant-based protein is predominantly found in the tofu, green peas, and sesame seeds.
Magnesium: Magnesium is a critical nutrient needed for nearly all cellular processes playing a role in over 600 internal bodily reactions. Magnesium can also help to reduce the risk of high blood pressure and help to prevent inflammation. In this recipe, magnesium is predominantly found in the soba noodles and green vegetables.
Vegan Soba Noodles Recipe
Vegan soba noodles
- 2 cups soba noodles
- 1 cup firm tofu cut into cubes
- 2 tbsp cornstarch used to help with the tofu coating
- 1 cup broccoli cut into small florets
- 1/4 cub cabbage sliced
- 1/4 cup green peas
- 3 scallions finely sliced
- 2 mint leaves
- 3 basil leaves
- 2 tsp sesame seeds any color sesame seeds will do
- 1/3 cup tamari alternatively you can use reduced salt soy sauce
- 1 tsp chili flakes (red pepper flakes)
- 1/4 cup rice vinegar
- 2 tbsp sesame oil for frying
- 3 garlic cloves sliced
- 2 inches ginger
- 1 tsp brown sugar alternatively you can use maple syrup
Prepare the tofu
- Remove the packaging then pat dry the outer layer of water with a paper towel
- Then wrap the tofu with about 5 layers of paper towels, place on a flat plate, then place something heavier on top like a plate, pot, or thick book.
- This will gradually press out the water letting the paper towels soak it up and leaving water remnants in the bottom of the plate. Leave the item placed on top of the tofu for 20-30 mins then drain off all water into the sink. This should leave your tofu perfect for cooking.
Prepare the marinade
- Grate the ginger, and add the crushed garlic to a bowl.
- Add in the red pepper flakes, sugar, tamari or soy sauce, a pinch of fresh sesame seeds, rice vinegar and a tablespoon of sesame oil and mix together
- Alternatively, you can throw all of these ingredients into a food processor or blender to make a smooth sesame marinade
- Place the tofu into the marinade and place in the refrigerator
- Allow the tofu to sit in the marinade for at least 30 mins to soak up the flavor
Cook the tofu (before the noodles)
- Remove your tofu from the marinade into a separate bowl and coat the tofu with 2 tbsps of cornstarch
- Add the sesame oil (or your chosen oil) to a large wok or pan over medium heat
- Add the tofu and cook for around 4 mins until slightly crispy while the color begins to brown. Once cooked remove and place on a paper towel to soak up the oil
Prepare the soba noodles
- In a large pot of boiling water, cook noodles according to package instructions.
- Add a pinch of sea salt to give the noodles some flavor while cooking
- Allow to cook on a low flame for the required time
- Drain out the hot water from the pot and place the cooked soba noodles into a large bowl. Add the cool marinade to the bowl and thoroughly coat the soba noodles
Stir fry the vegetables while the soba noodles are cooking
- Add 1 tbsp sesame oil to the same pan that the tofu was cooked in and allow the oil to heat up.
- Add in the onions, sliced garlic and basil and stir fry for 1 minute
- Add in the broccoli, cabbage, and green peas.
- Add in 1 tsp tamari or soy sauce and stir fry for 4-5 mins
Bringing this vegan soba noodle dish together
- Serve your coated soba noodles in a fresh plate or bowl
- Add the stir fry tofu and stir fry vegetables on top of the noodles
- Garnish with sliced spring onions and sesame seeds
The nutritional information provided is approximate and can vary depending on your ingredients and tools.
Do you want more delicious vegan recipes?
Why not try out some of our alternative vegan meals that use a blend of different plant-based foods high in essential nutrients to achieve a delicious yet healthy result. These recipes will allow you to get creative with your cooking while still focussing on essential vegan nutrients and mouth-watering flavor.